All posts by Ryan saplan

This is episode 3 of the Squat Mobility Week and I am your coach – Ryan. Today I’m going to share to you approaches to tight up your hip flexors and improve your squats. Learn the right techniques and prevent serious injuries.

Having knee stiffness, pains, and Quadriceps Tendonitis while doing a mobility training is quite annoying and frustrating at the same time. I have learned that Voodoo Floss bands will do the trick. Here’s how I wrap my Voodoo Floss bands.

Experiencing knee pain or stiffness while squatting is a symptom of the condition called Quadriceps Tendonitis. In this video, I will share to you my anecdotal solutions to effectively minimize knee pains when squatting.

You want to build a big and strong chest? Well you should not remove bench press out of your weightlifting program. Bench press is recommended if you want to build serious mass in your upper-body specially the chest and the triceps.

Before anything else you should learn how to bench press correctly with proper form and proper technique. Here’s the video I made to guide you how to bench press and get the most out of your bench press reps.

Stretch – No question. Stretching is mandatory when doing any kind of exercise. What I have in the video is the kind of stretch you want to prepare your shoulders for a bench press position.

Grip Position – Sometimes when your grip is not in the right position the weight will give pressure to your wrist instead of your chest. This leads to wrist injury and your reps will be affected. Grip is probably the thing you don’t want to lose while lifting weights.

Reverse Roll Set-up – We all have trouble positioning ourselves when doing bench press. This tip will get you more comfortable position.

Shoulder Slam – To give you a nice and firm position after the reverse roll set-up.

Use your Lats – To help you maintain the balance while unracking the barbell.

Leg Drive – This might be a little difficult for beginners. It takes time to practice. This will help you drive your upper-back into the bench so you can lift the weight much easier.

Grip Width – Just find what’s comfortable for your shoulder. The wider your grip width the wider you target your chest but it will cause more stress to your shoulders.